PRETORIA · GAUTENG · SOUTH AFRICA
HYROX TRAINING
IN PRETORIA.
MYFREQ is a hybrid performance coaching system for men 35+ based in Pretoria, Gauteng. If you are preparing for HYROX Johannesburg or building the fitness base to get there, this is the programme. Structured running progression, progressive station strength, and race-day strategy — coached by Joe Zabbia, who is personally competing at HYROX Johannesburg in November 2026.
8 RUNS. 8 STATIONS.
ONE RACE.
HYROX is a global fitness race that combines 8 x 1km runs with 8 functional workout stations. Every athlete completes the same course in the same order. Total distance covered: approximately 8km of running plus all station work.
The format is designed to test real fitness — aerobic capacity, functional strength, and the ability to maintain output under fatigue. It rewards consistent training over raw athletic talent, which makes it well-suited for men over 35 who train with structure.
+ 1km run before and after each station · Individual Men category
BUILT FOR MEN 35+
WHO TRAIN WITH INTENT.
RUNNING BASE
Zone 2 aerobic foundation + race-pace intervals. 8km of running in the race means your engine needs to sustain — not just survive.
STATION STRENGTH
Progressive loading across all 8 HYROX stations. Sled work, sandbag lunges, and wall balls trained under accumulated fatigue.
RACE STRATEGY
Pacing across the full 8-round format. Most athletes blow up on rounds 4–5. We train specifically for the back half of the race.
COACH CHECK-INS
Weekly progress tracking, load adjustments, and direct feedback from Joe Zabbia — who is personally preparing for HYROX Johannesburg 2026.
The programme runs on the MYFREQ 7 Frequency System — a framework that scores your Strength, Endurance, Athleticism, Discipline, Recovery, Performance, and Legacy. HYROX preparation touches all 7. The assessment identifies exactly where your gaps are before a single training session is planned.
HYROX JOHANNESBURG.
NOVEMBER 28, 2026.
Nasrec Expo Centre, Johannesburg — approximately 60km from Pretoria. Masters 40–44 category. Target: Sub 1:20. This is the race the MYFREQ programme is built around.
Register at hyrox.com · Select South Africa · Johannesburg
MEN 35+ IN PRETORIA
WHO ARE SERIOUS.
You have trained before but never structured it around a race goal.
You want to compete at HYROX Johannesburg — first time or a PR.
You are 35, 40, 45+ and done accepting decline as the default.
You want a coach who is doing exactly what you are trying to do.
You train at a commercial gym in Pretoria and want a programme that fits.
START HERE
FIND OUT WHERE YOUR FREQUENCY IS.
The MYFREQ Assessment takes 3 minutes and scores your 7 physical frequencies. Your results show exactly where to focus your HYROX preparation — before you spend a single week on the wrong thing.
START THE ASSESSMENT →Free · No payment required · 21 questions
HYROX PRETORIA —
COMMON QUESTIONS.
Where can I train for HYROX in Pretoria?
MYFREQ offers structured HYROX preparation for men 35+ in Pretoria. The coaching is online-delivered — you train at your own gym in Pretoria following a structured programme with direct support from Joe Zabbia.
Is there a HYROX race in Pretoria?
HYROX does not currently host races in Pretoria. The closest event is HYROX Johannesburg — November 28, 2026 at Nasrec Expo Centre, approximately 60km from Pretoria.
How long does it take to train for HYROX?
16 to 32 weeks depending on your base. Low aerobic fitness = 28–32 weeks. Existing strength and running = 16 weeks is achievable. The MYFREQ programme is 32 weeks targeting HYROX Johannesburg 2026.
What is a good HYROX time for men over 35?
Sub-1:30 is competitive for Masters men 35–44. Sub-1:20 is strong. Most first-time competitors finish between 1:30 and 2:00. The MYFREQ target for Masters 40–44 is sub-1:20.
Can men over 40 compete in HYROX?
Yes — HYROX has Masters categories for 40–44, 45–49, 50–54, 55–59, and 60+. You race against athletes in your own age group. Many of the most consistent performers at HYROX globally are Masters athletes.
What equipment do I need?
SkiErg or rower, sled + plates, kettlebells for farmers carry (2 × 24kg), 20kg sandbag, wall ball, and running space. Most commercial gyms in Pretoria have sufficient equipment.
How do I register for HYROX Johannesburg?
Registration is at hyrox.com — select South Africa, choose Johannesburg, then your category (Individual, Doubles, or Relay) and age group.
PRETORIA · HYROX 2026
READY TO BUILD
THE ATHLETE?
Start with the free assessment. See your MYFREQ Index. Then decide which coaching tier fits your goals and timeline.